Welcome to this bath meditation.
My name is Kelly and I will be your guide.
Before we begin,
Have an aroma going,
Whether it be a candle,
Bath salts,
Or a
bath bomb.
Make sure that the lighting is dim or soothing and the water is a warm
and comfortable temperature.
This practice is your time to focus on
yourself and to experience mindfulness using your senses.
I invite you to find a
comfortable position in the bath.
If you need to move around during the
meditation,
That's okay too.
Close your eyes or soften your gaze.
Start by taking
a deep breath in through your nose,
Pausing for a moment,
And exhaling
through your mouth.
Take a couple more breaths and make these the deepest
breaths you've taken all day.
If it feels uncomfortable to take deep breaths,
That's
okay.
Just breathe normally while focusing on the warmth of the water.
As
you breathe,
Notice the sensation of air coming in through your nostrils,
Down
your throat,
And out between your lips.
You can place your hands on your belly
as you feel your stomach rise with every inhale and fall with every exhale.
Notice
with curiosity the thoughts that come into your mind,
Things from the past or
the future.
No need to judge the thoughts or judge ourselves.
Imagine
placing that thought on a leaf floating on the surface of the water.
Watch the
leaf and the thought drift away.
If it comes back around at some point,
That's
okay.
You can simply place it back on the leaf for it to float away.
Take a moment
to reflect on what you're feeling in this moment,
Not judging or trying to
change the emotions,
But just noticing.
Where in your body do you feel that emotion?
Place a hand there if it feels
good.
Connect with your breath.
Every inhale is love and gratitude and every
exhale is peace and calm.
Begin to notice your bodily sensations,
The
weightlessness of your body in the water,
The feeling of your skin pressed against
the tub,
The warmth of the water,
The air against your exposed skin.
Feel the
tension in your body melt just a bit.
You are one with the water,
Fluid and ever
changing.
As you take a deep breath in,
What do you smell?
Is it an earthy scent,
A citrusy scent?
Does a place or picture come into your mind as you smell?
Continue to breathe in the scent as you hold the picture in your mind,
Focusing
on all the details.
As you keep that picture in your mind's eye,
What can you
hear?
Is it the rustling leaves,
The crackle of a fire,
The seagulls on the
beach?
And if it's the noises around you,
That's okay too.
Just take a moment to
notice.
You are safe.
You are loved.
You are enough.
Take another deep breath in
through your nose and out through your mouth as you start to bring your
awareness back into the room.
You can slowly wiggle your fingers and your toes,
Circling your ankles and your wrists,
Or moving any other body part that feels
good right now.
And when you feel ready,
Slowly open your eyes.
Carry this feeling
of calm and peace throughout the rest of your day,
Knowing that you can return to
it at any time.
Take good care of yourself.
